Note: In light of Christmas our last class on Christmas eve the 24th will be 3:00pm to 4:20pm. This means Comp athletes and Freedom athletes may attend this class. Freedom WOD Classes Warm Up: Mobility Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85%

STAGE 1: The Open Five Weeks | Feb. 25 – March 28, 2016 16.1: Feb. 25 – 29 16.2: March 3 – 7 16.3: March 10 – 14 16.4 March 17 – 21 16.5 March 24 – 28 Registration for the Open begins Jan. 14, 2016. More than 272,000 people from around the globe competed in

Freedom WOD Classes Strength: Squats: 6×2 @ 70% Open Gym Elite Competition Class 1. Conditioning 4 RFT: 600m Run 25 Burpees 15 Jerks, 135/95 Kid Fit 12:00 – 12:45

Freedom WOD Classes Warm Up: 10 mins Droms Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85% X3 95% X1 Work up to a 1RM. Metcon: Team Vs Team 4 Round per team 2 Min AMRAP ME Row for meters ME Push Ups A Team

**WINNERS** -1st Place: CrossFit Themis (5,689 selfies) Prize: ELEIKO BAR and PLATE SET -2nd Place: Crossfit DNR (2,500 selfies) Prize: ELEIKO BAR (plates not included) -3rd Place: The Dirty Gym (1,359 selfies) Prize: 10 Men’s and 10 Women’s Shirts Thank you to everyone that helped contribute to the FitAid selfie contest.. We didn’t take 1st,

Freedom WOD Classes Warm Up: Mobility Coaches Choice Strength: Squatting 20 mins to perform: Bar x10 35% x10 45% x5 55% x5 65% x3 75% x3 85% X3 95% X1 Work up to a 1RM. Metcon: 14 min AMRAP 7 Clean 155/110 14 Toes to Bar 21 Box Jumps 24/20 Elite Competition Class 1. “Big